1/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Rig Leg Swings

2 Rounds

10 Banded Squats

10 Banded Side Steps

10 Strict DB Press

Mobility

Warm-up (No Measure)

Newborn Stretch x 1 min

Kneeling Hip Flexor x 30 sec ea

Strength

Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk (1-1-1-1-1)

2-3 Warm up practice sets

Goal is to do the complex without dropping the bar

Rest 2 minutes after each set

WOD

Metcon (Time)

For Time:

20 Hang Clean 95/65

20 Bar Facing Burpee

20 Front Squat

20 Bar Facing Burpee

20 Hang Squat Cleans

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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